I share what I know about movement, food, and sleep.
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Why I Do This
My long-term goal is to change the current approach to health, where problems only get addressed once they appear. I focus on things that damage health over the long term, especially chronic lack of movement, poor diet, and neglected sleep, which destroy both health and well-being.
A sedentary lifestyle, poor diet, and neglected sleep are the main drivers of civilization diseases — from cardiovascular disease and diabetes to obesity and chronic musculoskeletal problems. (WHO, Kopp, 2019)
While life expectancy in the Czech Republic keeps growing, the number of healthy years is stagnating. We spend the last 15 to 20 years of our lives in a 'sick zone,' a period of chronic diseases that devastate personal well-being and drain both family and state budgets. We're getting richer in our bank accounts, but poorer in time spent at full strength. (source)
The solution is simple in principle, but putting it into practice is hard for most people. The key is long-term, consistent work on three pillars: healthy movement, quality nutrition, and quality sleep.
Right now I'm focused mainly on education and sharing what I've learned, and I trust it reaches someone who needs it (blog and Instagram). I organize group runs for beginner runners and I'm building apps focused on movement, nutrition, and sleep.
Three Things I Focus On
Healthy Movement
It doesn't have to be a marathon or a race. What matters is starting something and sticking with it. Walking, swimming, cycling, working out. From my own experience, it starts to snowball and becomes a natural part of your day. If I had to pick one thing, it's strength training as the most important foundation.
Quality Food
My basic principle is to eat minimally processed, quality food — ideally fresh ingredients like meat, eggs, vegetables, fruit, rice, potatoes, and so on. The second principle is not eating too much or too little.
Sleep
Sleep affects a lot of things, but a few basics that impact it the most (from my own experience too): alcohol, heavy meals 2–3 hours before bed, and exercise 2–3 hours before bed. Best to minimize these so you get the most out of your rest.
Group Runs in Brno
Want to start running but not sure how? I organize a group run where we can talk about all of it.
Join the next runAbout Me
I've worked in tech for about 10 years, and the same way I used to dive into books, studies, and courses about programming, I now apply those same learning principles to healthy movement, nutrition, and sleep. I believe that the right connection between technology and movement, nutrition, and quality sleep is the way to change the current reactive approach to health, and I've been working on it long-term.
In my free time I run, and I currently race too (my favorite form of self-torture is ultra trail races). I keep learning. Certifications like UESCA, nutrition workshops, running form workshops like Běžecká technika, books, and current research. I want to pass that knowledge on in a way that's practical and honest.
Photo from my first SkyRace race (31km + 2100m)
Learn With Me
I write about movement, food, and health on my blog. Check out the practical tips.
Read the BlogDaily tips, news, breakdowns of interesting research, recipes, and more.
Follow @patrikbraborecHave a question or want to say hi? Write to [email protected] or on Instagram.